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2006/02/17, 12:27 AM
Hey Everybody:)Thanks to this awesome site I feel like I'm back on track towards my goals.
This Monday I will be starting my new workout routine. I will be going from 3 days a week, 2 hours each to 5 days a week. This will be very difficult for me since it's already hard for me to do the 3 days. I want to make sure that I won't overtrain and burn out. I do want to lose body fat and gain muscle. My plan is to follow one of the 5 day weight lifting routines offered on this site. In addition I'm planning on doing HIIT for about 20 min. on each of those same 5 days and the 12 week stomach program. Does that sound good? How long should my workout session take? Thanks for all the help!!!
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\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
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2006/02/17, 06:26 AM
I suggest 2-3 days of lifting weights at moderate/mod high intensity and 2-3 days of HIIT....
maybe something like 5x5 (pick exercise at around 70-75% 1 rm and do 5 sets of 5 reps...if you can do all reps and sets with good form, increase weight slightly)program with 60-90 sec rest between sets...3-4 exercises....keep lifting under 60 min...
focus on big exercies like squats, deadlifts, chin ups, lunges, dips, bench press, etc...these are the exercises that produce results...
also get your nutrition in order...this is where the most dramatic results come from(weight loss, muscle gain, sufficient energy during the day, etc)...although it works in synergy with weight lifting/cardio for the best results...
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2006/02/17, 07:52 AM
Mannymaster - alternate HIIT with other types and intensities of cardio. Steady state, hills programs, different machines, etc.
Generally, you rworkout shouldn't be longer than an hour, 45 minutes, tops. You may want to set up your program for lifting every other day and cardio every day inbetween, rest every 4th day or every weekend, depending on your preference. The programs on this site allow you to pick which days you want to lift.
Why the increase from 3 days to 5? You could lift on three days like you are used to, but a shorter time and different routine and just add in some cardio on the other days....
And menace is right, larger, compound exercises... and food intake will make a big difference in your results.
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Never, never, never, never give up.
- Winston Churchill
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2006/02/17, 12:29 PM
Thank you guys for your advice. So if I continue to do weights 3 days a week and add 2 days of just HIIT should I do total body workouts on those 3 days like I have been doing and just regular cardio? Or should I do different muscle groups on those days like in the workout routine I selected of this website and regular cardio? My problem is that I feel when I go to the gym I have to make my workout worth it (spend at least 2 hours) so the thought of adding 2 extra days to just do a 20 min HIIT session and spend just 1 hour on the other 3 days, is that really gonna make a big difference? I'm a very ready to step it up and do what it takes! Thanks again for all your help.:)
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\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
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2006/02/17, 06:39 PM
You can do HIIT in the backyard if you're so incline....or on an empty street in your neighborhood(provided you live in a safe/quiet neighborhood).....you can apply HIIT to just about any type of cardio exercise....try jump roping...
2 hours is way too long...some experienced lifters can get away with it depending on their goals and training methods...but generally it's best to train under 45 minutes and definitely under 60.
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